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Wellness Blog
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motivation-monday
Gratitude Is Powerful
Posted on May 14, 2018
“Trade your expectation for appreciation and your whole world changes instantly.”
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foodie-friday
Chicken Taco Crock-Pot Recipe
Posted on May 11, 2018
A slow cooker is an affordable, efficient household tool that allows us to prepare meals for our family while tending to other tasks. Slow cookers help tenderize meat/poultry, and brings…
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thoughtful-thursday
THOUGHTFUL THURSDAY ????
Posted on May 10, 2018
In honor of Mother’s Day, here are some exercise guidelines for all you new moms out there. Please be advised, these are basic guidelines and are NOT meant to replace…
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technique-tuesday
Draw-In Maneuver to Activate your Core
Posted on May 8, 2018
As personal trainers, we work with many women who want to regain strength and muscle tone after pregnancy. Whether the client gave birth six weeks or six years ago, it…
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motivation-monday
Daily Reminders to Yourself
Posted on May 7, 2018
“You are amazing, and strong, and brave, and wonderful. Remember that today.”
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stretching-sunday
Neck and Shoulder stretches for Nursing Moms
Posted on May 6, 2018
Stretches for nursing Moms (…and anyone with a stiff neck and shoulders). Although everyone has probably experienced neck stiffness and soreness at some point in their life, it seems…
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foodie-friday
Iced Coffee Protein Shake
Posted on May 4, 2018
An Iced Coffee Protein Shake is the perfect morning or afternoon pick-me-up! Super low calorie, non-dairy, high protein and filling. INGREDIENTS 1-2 cups of Ice ¾ Cup Unsweetened Almond Milk…
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thoughtful-thursday
Improve Your Balance
Posted on May 3, 2018
Why is balance so important? What can we do to improve our balance? In life, we find ourselves seeking balance, between work, finances, relationships, our diet and exercise. As…
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motivation-monday
Life’s Balancing Act
Posted on April 30, 2018
“Life is a balance between what we can control and what we cannot. The key is learning to live between effort and surrender.”
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stretching-sunday
Stretching for Ankle Mobility
Posted on April 29, 2018
Taking a few minutes prior to your workout to stretch your ANKLES can greatly improve your overall performance. A little attention to this area can go a long way. In…
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foodie-friday
Chicken + Tomatoes Skillet with Garlic & Capers
Posted on April 27, 2018
Chicken and Tomatoes Skillet with Garlic and Capers! Thank you Erin for this easy, flavor-packed ONE PAN skillet recipe; Chicken breasts cooked with garlic and bursting with fresh Lycopene-rich tomatoes. …
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thoughtful-thursday
Nutritional Benefits of Lycopene
Posted on April 26, 2018
What is Lycopene? What are the health benefits? Which foods contain Lycopene? Lycopene is a cancer preventing phytonutrient – a powerful antioxidant with an extensive list of amazing health…
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workout-wednesday
Stability Ball Workout
Posted on April 25, 2018
Yesterday we discussed the benefits of Bridges and how to safely perform. It’s only fitting that we incorporate the Bridge into this week’s Workout Wednesday! All you will need…
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motivation-monday
Fuel-up with Self Care
Posted on April 23, 2018
“An empty Lantern provides no light. Self-care is the fuel that allows your light to shine brightly!”
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stretching-sunday
How to Perform a Sun Salutation
Posted on April 22, 2018
A few weeks ago, we showed you how to “flow” by taking you through the steps of this Vinyasa flow: High Plank > Chaturanga > Upward-Facing Dog > Downward-Facing Dog.…
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foodie-friday
Turmeric Ginger Grilled Chicken
Posted on April 20, 2018
Try this delicious marinated chicken with a healthy twist! It’s super quick, and filled with delicious anti-inflammatory and immune boosting ingredients. Thanks to Kelly for this recipe that’s full of flavor, gluten-free, dairy-free,…
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thoughtful-thursday
Why DO We Lunge?
Posted on April 19, 2018
Why DO we Lunge? Why do they hurt so much? Are they really worth the pain and suffering? Many people are not big fans of the lunge; they’re difficult…
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workout-wednesday
Total Body Circuit using a Step and Dumbbells
Posted on April 18, 2018
Happy Hump Day everyone! For this week’s workout, all you will need is a set of dumbbells and a step or sturdy bench. Perform each exercise for 12-15 Reps. Repeat…
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technique-tuesday
How to Properly Set-Up & Execute a Lunge
Posted on April 17, 2018
As we will discuss later on this week, the Lunge is a functional movement pattern which, in our daily lives, transfers into walking, climbing stairs, raising up from the floor,…
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motivation-monday
Progress Not Perfection
Posted on April 16, 2018
“Strive for Progress Not Perfection”
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stretching-sunday
Static & Active Stretch for the Psoas
Posted on April 15, 2018
The psoas, technically named iliopsoas, are 2 deep-seated core muscles that help support your back and so much more. The psoas major works by flexing the hip, while the psoas…
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foodie-friday
Grilled Salmon with Strawberry Jalapeño Salsa
Posted on April 13, 2018
We loved this dish so much, we HAD to share! Thank you Danae for this healthy, delicious, and surprisingly simple recipe for Grilled Salmon with Strawberry Jalapeño Salsa. INGREDIENTS: Grilled Salmon…
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thoughtful-thursday
Functional Benefits of Push-Ups
Posted on April 12, 2018
Are push-ups really worth the effort? Short answer, YES! Push-ups are one of the most effective upper body and core strengthening exercises. Like many body-weight exercises, they can be easily…
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workout-wednesday
Body Weight Workout
Posted on April 11, 2018
No gym or equipment? No problem… BE your own gym! This Bodyweight workout not only challenges your strength, but also your cardiovascular endurance. Perform each exercise for 30-45 seconds. Repeat…
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motivation-monday
Be Persistence
Posted on April 9, 2018
“Persist Until Something Happens”
In
stretching-sunday
Vinyasa Flow: Plank, Chaturanga, Up-Dog, Down-Dog
Posted on April 8, 2018
How many times have you heard your yoga instructor say, “Move through your flow,” or “Take a vinyasa,” or “Chaturanga, up dog, down dog”? Chaturanga is often part of…
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foodie-friday
Zucchinis + Noodles = Low-Carb Zoodles!!!
Posted on April 6, 2018
Looking for some low-carb, gluten-free alternatives to pasta? We love zucchini noodles because they’re quick, easy, and delicious! Ingredients: 2 large zucchini (about 1-1/2 pounds) 2 garlic cloves, minced 1…
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thoughtful-thursday
Why We Squat
Posted on April 5, 2018
Why DO we squat? How do we determine the BEST squat for OUR needs? The ability to squat is a fundamental movement. It requires a balance of mobility…
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workout-wednesday
Total Body Circuit with Dumbbells & Plyo Box
Posted on April 4, 2018
For this week’s workout, all you will need is a set of dumbbells and a step. Plyo boxes are also being used in this video, but if that is not…
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motivation-monday
Each Mistake Is An Opportunity To Grow
Posted on April 2, 2018
“The only real mistake is the one from which we learn nothing.”
In
foodie-friday
Avocado Deviled Eggs
Posted on March 30, 2018
Wondering what to do with leftover Easter eggs? Try these delicious avocado deviled eggs! This recipe replaces the mayonnaise, used in traditional deviled eggs, with avocado, giving you a…
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thoughtful-thursday
Some History Behind the TRX Suspension Trainer
Posted on March 29, 2018
Did you know that the TRX Suspension Trainer was developed by a U.S. Navy SEAL troop commander? It’s true! In the summer of 1997 while deployed in Asia, Randy…
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workout-wednesday
TRX Suspension Trainer Workout
Posted on March 28, 2018
As we mentioned earlier this week, the TRX Suspension Trainer can be used to improve mobility and flexibility; it allows you to unload your bodyweight while doing specific movements. By…
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motivation-monday
Brave The Storm
Posted on March 26, 2018
“If you wait for perfect conditions, you’ll never get anything done.”
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stretching-sunday
TRX Lower Back Stretch
Posted on March 25, 2018
The TRX Suspension Trainer can be used to improve mobility and flexibility; it allows you to unload your bodyweight while doing specific movements. By unloading some bodyweight, it is possible…
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foodie-friday
Berry Acai Smoothie Bowl
Posted on March 23, 2018
Acai bowls are packed full of antioxidants. If you’ve never had an acai bowl, you’re in for a sweet surprise. Try this quick, easy recipe for breakfast or a healthy…
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thoughtful-thursday
Benefits of a Kettlebell Based Fitness Program
Posted on March 22, 2018
Did you know that traditional Kettle Bells only came in 3 sizes? It’s true. Originally, these cast iron bells were made in a 1, 1.5, and a 2 ‘Pood’. The…
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technique-tuesday
How to perform a Kettlebell Swing
Posted on March 20, 2018
The Kettlebell Swing helps to strengthen your core and hips while encouraging full body utilization and coordination. Proper technique of this exercise allows for safe, high repetition sets that will…
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motivation-monday
Consistency is Key to Success
Posted on March 19, 2018
“Success is the sum of small efforts repeated day in and day out.”
In
foodie-friday
Impressive Health Benefits of the Acai Berry
Posted on March 16, 2018
Most of us know how delicious the acai berry tastes, but are you also aware of their many health benefits? The acai berry is a reddish-purple fruit that comes from…
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thoughtful-thursday
Is Sitting the new Smoking?
Posted on March 15, 2018
How much time do you spend sitting every day? Have you thought about the havoc it wreaks on your body? We all know smoking cigarettes is the cause of…
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workout-wednesday
Total-body Tabata Workout with a BOSU Balance Trainer
Posted on March 14, 2018
This week’s workout is a total-body circuit using a BOSU Balance Trainer and a set of dumbbells. Perform each exercise 45 seconds with 15 second recoveries. Repeat the full circuit…
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motivation-monday
Be A Hero!
Posted on March 12, 2018
She needed a HERO. So THAT is what she BECAME!
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stretching-sunday
Stretch to Spare your Spine
Posted on March 11, 2018
Earlier this week, we discussed the importance of hip hinging to spare your spine from pain. In order to hinge correctly, it is essential we stretch the hamstrings and glutes. …
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foodie-friday
Anti-Inflammatory Foods
Posted on March 9, 2018
When we look at the diseases that plague our society – arthritis, heart disease, diabetes, high blood pressure, asthma, inflammatory bowel disease (IBD) – we see that long term lifestyle…
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thoughtful-thursday
Spare Your Spine
Posted on March 8, 2018
Did you know that approximately 8 out of every 10 Americans will have back problems at some point during their lifetime? The number of adults in America experiencing lower back…
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workout-wednesday
Total Body Circuit using Dumbbells
Posted on March 7, 2018
This week’s Workout Wednesday is a challenging total-body circuit using only a set of dumbbells and a yoga mat (optional). You can perform each exercise for 45 seconds, or 10-12 reps. Allow 15-20 second…
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motivation-monday
Health Is Wealth
Posted on March 5, 2018
“The greatest Wealth is Health”
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foodie-friday
Pre-workout Foods Easy to Digest
Posted on March 2, 2018
Gearing up for a workout involves more than just the right apparel. Our bodies need proper fuel to insure we’ll have the energy to last through our sweat session.…
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thoughtful-thursday
Benefits of Having a Workout Support System
Posted on March 1, 2018
If you’re feeling unmotivated to start a fitness routine, or maybe you’re simply bored with your current one, making a date with a Personal Trainer or workout buddy can help.…
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workout-wednesday
Partner Workout Using Medicine Balls
Posted on February 28, 2018
Working out with a partner is a great way to challenge yourself and have fun! In addition to providing support and accountability for each other, research indicatesthe exchange of endorphins…
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technique-tuesday
How to do a Plank
Posted on February 27, 2018
The PLANK is one of the best exercises for core stability. If you’ve never tried one, a plank may look easy, almost too easy to be beneficial, but don’t be deceived. …
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motivation-monday
Step Out of Your Comfort Zone
Posted on February 26, 2018
“Life begins at the end of your comfort zone.”
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stretching-sunday
Active Stretches to Warm Up your Back
Posted on February 25, 2018
Here are 3 simple active stretches to help warm up the back. Perform each movement for 30-60 seconds, or until you feel your back loosen up. 1) Cat-Cow: Set…
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thoughtful-thursday
Health Benefits of Lean Muscle Mass
Posted on February 22, 2018
Did you know that resting muscle tissue actually burns more calories than fat? It’s true! In fact, a pound of muscle, at rest burns 3X the amount of calories…
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workout-wednesday
Full-body Workout Using Resistance Band
Posted on February 21, 2018
Resistance bands (or tubing) allow you to perform strength-training exercises without weights. They are lightweight, portable, inexpensive, and perfect for exercising virtually anywhere! They come in a variety…
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motivation-monday
Be An Inspiration To Others
Posted on February 19, 2018
“Be Strong. You never know WHO you are inspiring”
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stretching-sunday
Foam Roll to Warm-up Shoulders & Pectoral Girdle
Posted on February 18, 2018
The foam roller is a useful tool to actively warm up your joints, increase blood flow to your muscles and increase mobility. Active stretching helps prepare your muscles for a…
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foodie-friday
Heart Healthy Salmon
Posted on February 16, 2018
Along with Valentine’s Day, February marks American Heart Month. This is great time to make small changes that can lead to a lifetime of heart health. So, for this…
In
thoughtful-thursday
How Much Sugar is Too Much?
Posted on February 15, 2018
All we need is LOVE…but a little CANDY can’t hurt, or can it? Did you know excessive sugar intake can cause a plethora of illnesses and even chronic disease?…
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workout-wednesday
Heart Healthy Circuit Training Workout
Posted on February 14, 2018
…AND Valentine’s Day!❤️ Did you know that Circuit Training can help reduce the risks of heart disease, stroke, diabetes and cancers? It’s true! One of the many benefits of…
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motivation-monday
What Goals Are You Striving For?
Posted on February 12, 2018
“If you want to live a happy life, tie it to a GOAL not to people or objects.” -Albert Einstein
In
foodie-friday
Cauliflower Tortillas
Posted on February 9, 2018
Cauliflower Tortillas! You can munch these by themselves, make quesadillas with them, or add some taco filling and fold it like a taco. Ingredients: ¾ Head Cauliflower 2 Large Eggs…
In
thoughtful-thursday
5 Ways to Reduce Daily Stress
Posted on February 8, 2018
Did you know that stress can have a major impact of your health? Stress related illnesses include insomnia, weight gain or loss, digestive issues, depression, headaches, hormonal imbalances, and…
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workout-wednesday
Kettlebell Circuit Workout
Posted on February 7, 2018
